Rae’s Routine
General
Intermediate
Dumbbell
Plan Details
The Rae’s Routine routine by raewoods is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Basic whole body 5 day plan (2 days for rest)
Routine detail
Day 1
Shoulders
Est. 0 min
5 exercises
Barbell Military Press
6 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
6 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 8 Reps
Day 2
Legs pt. 1
Est. 0 min
5 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Day 3
Arms
Est. 0 min
7 exercises
Dumbbell Concentration Curl
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cross body pull
3 Sets x 8 Reps
Day 4
Chest
Est. 0 min
4 exercises
Barbell Bench Press
6 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Day 5
Legs pt. 2
Est. 0 min
6 exercises
Machine Leg Press
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Bench Hip Thrust
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
